WOD Blog
 | Fri, Dec 30 2022 |  |
| Friday 30 December 2022 | Warm Up Friday 30 December 2022 | HIIT-Fit 30 December 2022 |
Friday 30 December 2022
(Rounds, Rx2, Rx3)
AMRAP x 14 MINUTES
16 Alt. KB Goblet Lunges (53/35)
14 Hand Release Push-Ups
12/10 Cal Bike
Rx2: (35/26)
Rx3: (26/15) | (Elevated Push Ups) | (10/8)
(Score is Rounds + Reps)
POST-WORKOUT STRENGTH
3 SETS
8/8 KB Goblet Front Foot Elevated Split
Squats
12/12 Single Arm KB Floor Press
-Rest as Needed b/t Sets-
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| 1st | 4+38 Rx2 | Léa Fri, Dec 30, 2022 | | 2nd | 4+37 Rx3 | Rhonda D Fri, Dec 30, 2022 | | 1st | 5+9 Rx | Jacob Br Fri, Dec 30, 2022 | | 2nd | 5+3 Rx | Noah Ma Fri, Dec 30, 2022 | | 3rd | 4+14 Rx | Anthony Fri, Dec 30, 2022 |
| Darcy C | 5+6 Rx3 | | | Rhonda D | 4+37 Rx3 | | | Ryan S | 3+25 Rx2 | | | Kristie W | 5+2 Rx3 | | | April | 5+16 Rx3 | | | Mandy N | 5 Rx2 | | | Léa | 4+38 Rx2 | | | Ben S | 5+24 Rx | | | Molly O | 4+30 Rx2 | | | Anthony | 4+14 Rx | | | Jacob Br | 5+9 Rx | | | Nilsson | 4+2 Rx | | | Noah Ma | 5+3 Rx | | | Jennifer A | 7+4 Rx | | | Graham | 5+10 Rx | |
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Warm Up Friday 30 December 2022
(Time)
EMOM x 8 MINUTES* (:40 ON // :20 OFF)
MIN 1 - EZ Bike → Mod Bike
MIN 2 - Bodyweight Lunges → KB Goblet
Lunges (Light)
MIN 3 - Inch Worm + Push-Up → Push-Up
to Pike
MIN 4 - Alt. slow Mtn Climbers → Alt. Cossack
Squats
*Progress to the second movement in
the round 2 of the EMOM
THEN:
5 Post Squats with 3 sec hold
10 alt Curtsy lunges
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HIIT-Fit 30 December 2022
(Reps)
Three Tabatas in 24 Minutes
2 x thru
TABATA 1 (4 Minutes)
4 Rounds
:20work :10rest
Wall balls
Russian KBS
TABATA 2 (4 Minutes)
8 Rounds
:20work :10rest
Rowing Sprint
TABATA 3 (4 Minutes)
4 Rounds
:20work :10rest
Cross body Mountain Climbers
Hollow body Rocks
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